Comparing Nutrients in 5 ounces Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Baked Acorn Winter Squash with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	26%	7%	67%
Baked Acorn Winter Squash with Salt	7%	2%	91%

Macro Nutrients

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Energy	0.68% 20kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3% 0.048g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.24% 4.2g	16% 20.7g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	3.3% 29.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.55mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.5% 0.38mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.83% 5.24mg	17% 15.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt	Baked Acorn Winter Squash with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8.5% 0.68mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	14% 0.33mg	15% 0.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.06% 35.4mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt VS Baked Acorn Winter Squash with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt versus 5 oz of Baked Acorn Winter Squash with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Baked Acorn Winter Squash with Salt:

• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have 3.1 times more Vitamin B2 than Baked Acorn Winter Squash with Salt.
• While 5 oz of Baked Acorn Winter Squash with Salt contain 2.3 times more Vitamin A, 4.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 4.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt have insufficient amounts of Vitamin A
• 5 ounces of Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt vs Baked Acorn Winter Squash with Salt:

• 5 oz of Baked Acorn Winter Squash with Salt contain 2.6 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 3.3 times more Magnesium, 1.8 times more Phosphorus and 2.3 times more Potassium than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Baked Acorn Winter Squash with Salt contain similar levels of Manganese, Sodium and Water per five ounces.
• 5 ounces of Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt lack sufficient amounts of Calcium
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Baked Acorn Winter Squash with Salt contain 4.9 times more Carbohydrate and 3.4 times more Fiber than Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt.
• Both Cooked Frozen Summer Squash, Zucchini, Includes Skin with Salt and Baked Acorn Winter Squash with Salt offer comparable quantities of Omega 3 per five ounces.
• Both Boiled Frozen Summer Squash, Zucchini, Includes Skin, drained with Salt as well as Baked Acorn Winter Squash with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.